Secret Training Tip #553 – Hand- Over-Hand Chin-Ups for Challenging Back Training

The Chin-Up is, quite honestly, one of THE best exercises you can do not only for your back but for your entire body. It’s a classic bodyweight exercise that never gets old.

Now, if you’re a fan of the chin-up, THIS version of it is one you’ll LOVE. It’ll blow your lats and your biceps up like crazy!

To perform it, you should be able to do at least 8 to 10 regular chin-ups. It’s a tough exercise and requires some base chinning strength to perform.

For this one, you’ll just need a chin-up bar. I’m using the one that goes across the frame of my power rack and that works just fine.

DEFINITELY watch the video on this one to get the best idea of how it’s done.

So first, go to one end of the bar and stand perpendicular under it (NOT like you normally would directly under the bar).

Take a staggered grip on the bar (like a baseball bat grip).

Hand-Over-Hand Chin-Ups

Now pull yourself up to one side of the bar – the side you’ll want to pull to is the same as the hand that is FURTHEST from you. Basically, if your left hand is furthest away, pull up on the left side of the bar.

Hand-Over-Hand Chin-Ups

Now lower yourself down PART WAY…NOT the whole way. You should have some bend in your elbows. At this point, move your furthest hand over behind your nearest hand (hence the hand-over-hand name!).

Hand-Over-Hand Chin-Ups

The key here is to be sure you’ve got a bend in the elbows and tension on the lats. Because when you take one hand off, you’re basically putting your entire bodyweight (just for a moment) on the one lat. VERY big time tension here.

Once you’ve placed the hand, pull yourself up to the OTHER side.

Hand-Over-Hand Chin-Ups

Lower yourself down, step your hand backward on the bar again.

Hand-Over-Hand Chin-Ups

Now pull up to the other side again.

Hand-Over-Hand Chin-Ups

This picture shows when the one arm is the only one supporting the body.

Hand-Over-Hand Chin-Ups

Continue along the bar until you run out of bar then go back the way you came, moving your hands forward this time.

Hand-Over-Hand Chin-Ups

Keep going forward and backward along the bar until you can’t do any more reps.

It’s a BRUTAL back exercise that makes regular chins look like nothing. By the time you’re done, your entire back and your biceps will be so swollen full of blood, you won’t believe it. The continuous tension and bodyweight combination really makes for a potent back attack!


Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including “Muscle Explosion! 28 Days To Maximum Mass”, “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of”, all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick’s 30-day “Dirty Little Secret Program for Building Muscle and Burning Fat FAST,” available at!

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